top of page
Search

Friday Oct 30th WOD

Reminder: 9:30am is open Gym.

Saturday is Halloween!! Regular class schedule and don't forget to dress up in your favorite costume!


Warm Up

3 Rds

10 pass thrus

10 kbs

10/10 Single arm DB strict press

10 Push Ups

20 Air Squats


Conditioning:

10 rds

10 Push Ups

15 Box Jumps (24/20)

20 Goblet Squats (55/35)(45/25)

25 weighted sit ups (45/25)

30 Dubs/60 Singles

70 views0 comments

Recent Posts

See All

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups

bottom of page